Air Bike 3:00, increase pace every :60
Then 2 Steady Rounds:
12 Lunge + Twist Steps
20 Wallballs
:30 Dead Hang

Strength

Back Squat 5-3-3-3-2-1
Within ~1:00 after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as
possible.
Rest 3-5 minutes after each set.
Start at 80% and add weight each set, ending with a heavy single.

**Goal: one of your sets of 2 is as heavy as last
week, and your single is at 90%+.

Pick 2 out of 4 of these

• Pigeon Pose, 2:00/side
• Couch Stretch, 2:00/side
• Saddle Pose, 2:00
• Dragon Pose, 2:00/side
  then,
  Foam Roll Quads, Glute, Ham strings